What a fun weekend, thank you to everyone who came out and supported the community in this year’s Cupid’s Chase 5k. It is always so fun to see everyone outside of the gym using their fitness for things other than CrossFit. REMINDER: Our free for member Movement Clinic is happening this Saturday at 8am. Limited spots available, please let us know if you are interested. Also Saturday’s class will be at 9:00 instead of 8:30.
Monday we are back to the grind with a hang squat clean focus. We will start by building to a heavy single then jump into “Underrated”, a quick AMRAP of double unders and a building rep scheme of hang squat cleans. Tuesday we will focus on strict upper body movements with a strength piece of building to a heavy set of 3 bench press. Then “Swole Cycle”, is a Tabata style wod with strict pullups, bike calories, pushups and more bike calories. This is a repeat workout from 8.13.19. On Wednesday “Venti” lets us stick to an easy rep scheme of 20’s across the board in this AMRAP 20. Shooting to get 2-4 rounds of wallballs, single arm dumbbell power snatch, box jumps, single arm dumbbell push press and calories on the rower. Oh yum, “Moscow Mule” hits us hard on Thursday as we see the return of walking lunges. This 6 round workout has you kettlebell swinging, lunging and calorie assault biking in a 4 minute window. Fridays is for “Fran.” This classic and probably most well-known workout is simple yet effective, with a descending rep scheme of thrusters and pullups. Saturday’s big group workout is “Dead Sea”. This team of 3 workout has one partner working at a time, teams will work for 4 minutes on the rower, 3 minutes accumulating lateral barbell burpees and 2 minutes deadlifting, score is total reps at each station across the 4 rounds.
“SOME PEOPLE DON’T WANT TO HEAR THE TRUTH BECAUSE THEY DON’T WANT THEIR ILLUSIONS DESTROYED.”–NIETZSCHE